7-Day Sugar-Free, High-Protein Anti-Inflammatory Meal Plan for Better Blood Sugar

Type 2 diabetes is the fastest growing chronic disease in the world. More than 37 million Americans have type 2 diabetes, and worryingly, about 1 in 5 people don’t even know they have it. Whether you currently have diabetes or prediabetes or are simply looking to improve your health and mitigate the risk of developing high blood sugar, this eating plan is for you. In this seven-day anti-inflammatory eating plan for better blood sugar, you’ll find a week of protein-rich meals and snacks, all without added sugars. Let’s get started!

Why this meal plan is ideal for you

This anti-inflammatory eating plan can work for everyone. With type 2 diabetes on the rise, it may be prudent to monitor your blood sugar closely, even if your current risk is low.

To maintain healthy blood sugar levels, we recommend taking the following steps:

• Reduce carbohydrates moderately: This eating plan contains an average of 140 grams of carbohydrates per day, or about 37% of total daily calories. For comparison, the 2020-2025 Dietary Guidelines for Americans recommend that 45 to 65 percent of total calories come from carbohydrates. Although carbohydrates raise blood sugar levels, they also contain fiber and other important nutrients. Moderately reducing carbohydrate intake while opting for whole grains and fiber-rich carbohydrates spread evenly throughout the day helps prevent blood sugar spikes. To further maintain stable blood sugar levels, we prioritize whole-grain, fiber-rich carbohydrates and limit refined carbohydrates. Refined carbohydrates are grains from which some or all of the grains have been removed. They include white flour and white rice. Because they are low in fiber, refined carbohydrates can contribute to blood sugar spikes.
• Stock up on protein: We focused on protein-rich meals and snacks, with an average intake of 97 grams of protein per day. Protein is an important nutrient that plays a vital role in almost all of our bodily functions. When it comes to blood sugar, protein does not increase levels. And protein can help reduce blood sugar spikes when paired with carbohydrate-rich foods by slowing digestion and promoting a more even breakdown of carbohydrates.
• Include plenty of fiber: Although this eating plan focuses on protein, we haven’t skimped on another important nutrient for healthy blood sugar levels: fiber. Fiber is a type of non-digestible carbohydrate that breaks down slowly, which helps keep us full and stabilizes our blood sugar levels. In this eating plan, the average daily fiber content is around 30 grams. Fiber has many health benefits, from weight loss to better heart health to better digestion, and yet only 7% of American adults meet their fiber goals.

Since excess weight can increase the risk of developing type 2 diabetes, we set this diet at 1,500 calories per day, which is a level at which many people will experience weight loss. For those with other calorie needs, we’ve also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this one is intended to serve as a framework for a nutritious eating plan. Swap as you like based on your taste preferences and routine.

Does the anti-inflammatory diet improve blood sugar?

The anti-inflammatory diet includes foods rich in antioxidants, such as fruits and vegetables, especially highly pigmented fruits like berries and cherries, as well as dark leafy greens and beets. It emphasizes omega-3 fatty acids from foods like salmon as well as other healthy fats, like nuts, seeds, olive oil and avocado. This is a nutrient-rich diet that almost everyone can benefit from, especially if you have type 2 diabetes or are at risk for it. Research shows that an anti-inflammatory diet reduces the risk of type 2 diabetes and may delay or prevent the onset of diabetes in people with prediabetes.

Anti-inflammatory foods to focus on:

• Fruits
• Vegetables
• Nuts
• Seeds
• Whole grains
• Fish
• Olive oil
• Lawyer
• Legumes
• Herbs and spices
• Unsweetened fermented dairy products, such as yogurt, kefir, and cottage cheese

How to meal prep your meal week

1. Make slow cooker chicken soup with zucchini and hominy for lunch on days 2-5.
2. Make 3-ingredient pepper and cheese egg cups for breakfast on days 1, 2, 4 and 5.

Day 1

Breakfast (300 calories)

Morning snack (62 calories)

Lunch (363 calories)

Evening snack (171 calories)

• 1 cup low-fat plain kefir
• 1 medium orange

Dinner (600 calories)

Daily totals: 1,496 calories, 64 g fat, 91 g protein, 145 g carbohydrates, 30 g fiber, 1,667 mg sodium

Make it 1,200 calories: Omit the kefir for your afternoon snack and replace dinner with 1 serving of salmon and sheet pan-roasted vegetables.

Make it 2,000 calories: Add 1 cup of plain low-fat kefir for breakfast, ¼ cup of unsalted dry roasted almonds as a morning snack, and 3 servings of Peanut Butter and Oatmeal Energy Balls as an evening snack.

Day 2

Breakfast (300 calories)

Morning snack (219 calories)

Lunch (334 calories)

Evening snack (259 calories)

• 1 cup sliced ​​strawberries
• ¼ cup dry-roasted, unsalted almonds

Dinner (375 calories)

Daily totals: 1,488 calories, 69 g fat, 99 g protein, 124 g carbohydrates, 28 g fiber, 2,005 mg sodium

Make it 1,200 calories: Replace the morning snack with ½ cup low-fat unsalted cottage cheese with ½ cup blueberries and omit the almonds at the afternoon snack.

Make it 2,000 calories: Add 2 tbsp. Natural Apple Peanut Butter for breakfast, 1 serving of Everything Bagel Avocado Toast for dinner, and 2 servings of Peanut Butter and Oatmeal Energy Balls as an evening snack.

Day 3

Breakfast (396 calories)

Morning snack (219 calories)

Lunch (334 calories)

Evening snack (131 calories)

Dinner (402 calories)

Daily totals: 1,480 calories, 52 g fat, 100 g protein, 165 g carbohydrates, 42 g fiber, 1,999 mg sodium

Make it 1,200 calories: Replace the morning snack with 1 clementine and the evening snack with ½ cup blueberries.

Make it 2,000 calories: Add 1 cup of plain low-fat kefir for breakfast, ¼ cup of unsalted dry-roasted almonds for an evening snack, and 3 servings of Peanut Butter and Oatmeal Energy Balls as an evening snack.

Day 4

Breakfast (410 calories)

Morning snack (131 calories)

Lunch (334 calories)

Evening snack (145 calories)

• ½ cup strained low-fat plain yogurt (Greek style)
• 1 cup blackberries

Dinner (486 calories)

Daily totals: 1,506 calories, 53 g fat, 108 g protein, 156 g carbohydrates, 30 g fiber, 1,681 mg sodium

Make it 1,200 calories: Omit kefir at breakfast, replace morning snack with 1 clementine and omit yogurt at evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry roasted almonds to morning snack, 3 tbsp. chopped nuts for evening snack and ⅔ cup cooked quinoa for dinner.

Day 5

Breakfast (300 calories)

Morning snack (237 calories)

• ¼ cup dry-roasted, unsalted almonds
• ½ cup blackberries

Lunch (334 calories)

Evening snack (219 calories)

Dinner (416 calories)

Meal preparation tip: Reserve 2 servings of protein-rich grilled chicken salad for lunch on days 6 and 7.

Daily totals: 1,506 calories, 70 g fat, 107 g protein, 120 g carbohydrates, 32 g fiber, 2,004 mg sodium

Make it 1,200 calories: Omit the almonds from the morning snack and replace the evening snack with 1 cup of plain low-fat kefir.

Make it 2,000 calories: Add 2 tbsp. natural apple peanut butter for breakfast, 1 medium banana for evening snack and 1 serving of Everything Bagel avocado toast for dinner.

Day 6